12.12.23 : LEG SESSION : HAMS | GLUTES | QUADS | ABDUCTORS 

SESSION :

1. LEG CURL MEDLEY
use these contextual cues  as follows :
set 1 : lying db leg curl ( db held in feet from prone position )
set 2 : seated leg curl with feet together
set 3 : seated leg curl with hip width stance and hips ext. rotated – toes out
3 sets : 10 to 15
*prog overload each set in succession

GLUTE HAM RAISE
hip width stance
2 sets : 0-1 RIR

MEAT AND POTATOES LIFT
” HIP EXTENSION “

2. HIP EXTENSION DOMINANT STRADDLE LIFT
( SUB BB RDL )
use a hip width stance with soft knees and strict hinge pattern at the hips.
hold spine in neutral position.
4 sets : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession

3. SUMO STANCE ZERCHER BOX SQUAT (C/S)
ELEVATED SIDE LYING HIP RAISE
sumo stance with box set at your tolerable range ( low as possible with good form )
touch box every rep to break up the eccentric/concentric
chains | for hip raise use 12 inch elevation  for your forearm
position in the side plank with knees bent. this creates a deficit
position on the hips and hits the abduction really well.
3 sets : 10-10-10 + any RIR | 0-1 RIR ( match sides for reps )
*prog overload each set in succession